(thought this posted yesterday, but it never made it)
The Achilles tendon... Taken for granted by most until it starts hurting...
Well, my shit started hurting out of nowhere yesterday afternoon, and I couldn't figure out what it was. After my hypochondriac-spawned pseudo med research, I am confident that the tendon is inflammed and I am doomed. Sad thing is, I don't know what caused this... But I do know that this shit burns like hell, and feels bruised like someone took a hammer to the back of my ankle.
It starts at the top of my heal and ends mid calf... Feels like a bruise when I touch it, burns inside like tennis elbow.*
Please God, don't let this be tendinitis.
Took yesterday off, put the kids to bed and was asleep by 8pm. On top of the sheets half-clothed. Apparently I needed that shit really bad. Luckily I had eaten dinner!
Ice pack is stuffed into double socks, hoping today isn't too taxing. For five days meteorologists have been telling us it would be a wash out today... No such luck - sunny and warm is the new forecast. Fuck.
242 this AM, but the diet has not been in check because of money, so no worries. Ready to get back on it starting Friday with a grocery trip worthy of Zeus. It's good to be steady at that weight though... It sucks when your body is used to being at a high weight because it'll keep you there out of comfort. Evil shit.
Taking today off from the gym as well - family time is in order tonight. Back is the fresh fish of the day tomorrow...
Ice on and off really made a world of difference. Bringing two freezer bags to continue the regimen, hoping to rid this odd discomfort ASAP.
247 this AM - I attribute this to eating when hungry as opposed to welcoming that starving feeling that accompanies dieting. Honestly, I'm not sweating it. This change, though it may be slowing down a bit, isnt an overnight thing... So having a bad couple weeks in the midst of 20+ weeks is understandable. Maybe this is my first plateau. Maybe this is due to the newly added DAA or yohimbine hcl... Fuck it - my belt is the only thing keeping my pants up and new veins are popping up everywhere.
Hitting the gym tonight for some deads. Volume deads. Last time my traps were obliterated. I love that feeling.
Life isn't easy man. Some gym time is better then no gym time.. Remember that. When I was working full time and going to high school last semester I would go to the gym every morning before school, go to school and then from school straight to work and then home running on 5 hours of sleep a night if I was lucky.
You got this, it'll just take some time to adjust and arrange everything in the order needed to get done what needs to be done, and then what you want to get done.
Deadlifts: 8 x Sets 135,135,145,155,155,155,155,165 (10,10,10,10,10,10,10,10)
Assisted weight pull ups: 8 Sets x 84,108,120 (10,9,9,8,8,8,6,6)
Upped the volume and the weight. Felt amazing tonight. Those two days off have done wonders for my ankle.*Rolled through Walgreens and grabbed a big ice pack and an ace bandage to keep some cool on it once I get home.*
Also went by the farmer's market and grabbed some locally-made blueberry butter. Pure came sugary goodness for my post workout treat. White toast and that shit... The nutrient window is my bitch.
Snatched up some local honey for my green tea to try as combat these allergies, looking forward to the day when I walk outside and breathe deep... Without drooling snot.
Getting back on the cardio grind too. Been bullshitting a bit too much with my homie during lifting sessions because he likes to have a lot of rest between sets. He wants mass, I want a recomp. No big deal - it worked itself out.*
Time to shed this shit off for the summer. I am finally able to wear non-stretchy swim trunks... So the next step is to look presentable in them. Onward, soldier.
Chest
Bench Presses: 3 Warmup Sets x 45
Bench Presses: 3 Sets x 135,225,250 (10,10,7)*
Incline Dumbbell Bench Presses: 3 Sets x 80 (10,8,8)
Incline Flyes: 3 Sets x 40,45,50 (10,10,10)
Biceps:*
Barbell Curls: 3 Sets x 50,70 (10,8,8)
Dumbbell Curls: 3 Sets x 30 (10,9,7)
Concentration Curls: 3 Sets x 30 (7,7,7)
Chest felt great today. Realized I can work out with 225, no spotter comfortably... Very dope.
Tried pushing 300 at the end of the last set and got it up halfway. Last week it was a quarter. Making moves slowly but surely.
Throwing in the cardio post workout as i write, along with some yohimbine/caffeine, in prep for a crab leg feast at the in-laws. Gonna be hitting this diet thing hard... Wanted to be at 240 by the beginning of March but had a few slip ups along the way these past weeks, so it's time to get back on the grind. Not cooking and throwing together bland chicken and rice in a pinch fucking sucks and it's gotta change.
What a journey this is... Emotions run high when I try and control cravings and *schedules... Especially with kids in the mix - sometimes I just forget to eat and am headed down the street like "oh shit! My stomach's empty!!"
At the beginning I remember feeling extremely confident, craving free and excited about the changes i made. That's wearing off gradually, being replaced with thoughts of how amazing a chocolate eclair and a glass of milk would be. Poor me, boo-fucking-hoo and all that.
Don't feel sorry for my dieting... Feel sorry I can't pig out at my father-in-laws to take away from the ensuing boredom. Damn - that was cold.*
Legs:
Squats: 8 Sets x
135,185,205,225,245,255,265 (10,10,10,10,10,10,8,6)
Stiff-Legged Deadlifts: 8 Sets x 135,135,140,145,150,155,160,165
Abs:
Raised leg crunches x Ab wheel Superset: (30 x 10) (18 x 8) (15 x 6)
Rope Crunches: Sets x 80,90,100 (12,12,12)
Came into the gym with my heart set on working shoulders and triceps. Ran into my homie who reminded me it was legs day and that he was halfway through the workout.*
Fuck the world. It's legs day.
Was all disoriented due to the car I take to and from work shitting the bed right before I had to leave. Called my dude and he said I was being given the day off since someone else called in. What followed was a car shoppinh trip - one stop shopping to be exact.
Got a 2011 Altima for 19K with 10,000 miles on it, mad warranties, and drove it off the lot. Bitter sweet shit right there... Big chunk of change, crucial for work so that i can actually show up reliably...and it gets 3X better gas mileage than our gas guzzling SUV (It takes Premium and gets 13 MPG).
New set of wheels, so what better than to train to get another new set of wheels.
This time it wasnt machine work, only barbells. The SLDLs felt amazing with no stress on the Achilles and the squats... Well, they are fuckin squats. I saw stars, almost passed out a couple times, and came close to shitting myself. Thats when you know stuff just got real.
And abs. Yeah, one of those days. Why do I always put abs with legs? It's like S&M without the orgasm.*
Finally got under 240 as of this morning... 239.8 counts, damnit!
Starting the 2 week ECA phase once again today, and knowing I'll be seeing some more fat come off is crazy motivating. Enjoyed the lack of sides after switching to Yohimbine HCl thoroughly, and anticipate a good month on the horizon.
On a darker note, gonna start getting to some AA meetings as of Monday. A family member hit bottom just as I was looking online for meetings my own self, and we decided that after his vacation we would support each other and start going.*
Dodged my first two bullets by skipping on a drink during occasions where normally I'd get hammered... Had to tell myself that "without one there couldn't be a tenth". What a dope and simple concept.
Also looking forward to how much more progress I will have without imbibing on a regular basis. Used to be two or three days of lost progress when you break it down:
One night of heavy drinking =
1. Excess, empty calories
2. Poor dietary choices that day
3. Dehydration the following day
4. Poor dietary choices again
5. Hangover lethargy
6. Testosterone pitfalls*
...Blah blah blah
And the older I get the longer the negative effects of one night of excess.
Not everyone around me supports the decision, which makes it tough, but at the end of the day their opinions of my lacking drunkenness don't pick me up when I'm down.*
What's sad is I considered myself an aspiring scotch connoisseur. No longer.
Hitting the weights tonight - shoulders and triceps. Looking to get a burn like I have in my legs today.*
Holy hell - I'm tore up! *
So raise your water bottles to another sicko who's bowing outta the bar scene in hopes of brighter-lighted venues and more inhibition.*
The decision to stop doing something you know is detrimental to all parts of your life that are important to you is ALWAYS a good decision. Anyone who tells you differently, and doesn't want to support you in this particular journey, may not be as good a friend as they say they are. You'll find out very quickly who's got your back and who doesn't. Best of luck to you Brother. Your workouts themselves will be little rewards for not drinking the night before. They will be awesome compared to your current training sessions...I know this from experience.
The decision to stop doing something you know is detrimental to all parts of your life that are important to you is ALWAYS a good decision. Anyone who tells you differently, and doesn't want to support you in this particular journey, may not be as good a friend as they say they are. You'll find out very quickly who's got your back and who doesn't. Best of luck to you Brother. Your workouts themselves will be little rewards for not drinking the night before. They will be awesome compared to your current training sessions...I know this from experience.
Stay Strong and get the help...Ive been fighting aniexty and depression for a few years now and I went to my first session two days ago and it feels great just know I am goning to be getting the help I need...I can only imagine How good its gonna feel when u get the help too. Those are people/Friends are probably jealous of the new lifestyle you are chosing...You are on a good path and you will see major rewards....So my brother drive on and push on even if its just for one more lb of weight to push or 1 more lb of weight lost, but you are goning to show them how great you are...I'm rooting for you brother....
-Stay Selfish...
-Everyday requires Sacrifice...somedays more than others but Either way it must get done...
Lateral Raises: 3 sets x 25 (8,8,8)
Bent-Over Lateral Raises: 3 sets x 25
Front Raises: 3 sets x 25 (8,8,8)
Hammer Strength Presses: 3 sets x 260 (8,5, drop set)
Triceps:*
Cable Pushdowns (Rope): 3 Sets x 145
Overhead Rope Extensions: 3 Sets x 100*
Close-Grip Bench Presses: 3 Sets x 135,205,185 (10,4,6)
20 min on the bike while watching Brandon Jennings' bitch ass rain on my Knicks. But what's up with dude on the Bucks blowing kisses to the other team?*
Back to the iron.
Even though the numbers don't show much, tonight's workout pumped my shit up like crazy.
Shoulders felt amazing and triceps are swollen as hell right now. Crowded gym made for a weird triceps workout - not the same as the previous weeks... But still feel good about it.
Ate well today until some gas station chicken conned me over to it like a pretty lady. Two $1 thighs later and I was rocking a mean stomach ache. Not used to this grease. Bitter sweet experience once again.
Looking forward to the chicken burgers sitting in the skillet that await my return home - the better choice obviously. It's that and then bed. Already too tired to be social and I'm only ten minutes into my cardio...
Gonna try and get on the ball again with this AM walking thing. Maybe tomorrow.*It's funny that fasted cardio has replaced the "today's the day I get back into the gym" mantra I repeated for months prior to November 29th - the day this journey started.
Fuck a pick and roll btw. *
Linsanity is dead because of it.
Time to root for Chandler and the true shooting percentage record. Legggggo!
The decision to stop doing something you know is detrimental to all parts of your life that are important to you is ALWAYS a good decision. Anyone who tells you differently, and doesn't want to support you in this particular journey, may not be as good a friend as they say they are. You'll find out very quickly who's got your back and who doesn't. Best of luck to you Brother. Your workouts themselves will be little rewards for not drinking the night before. They will be awesome compared to your current training sessions...I know this from experience.
Well said my dude. The support of y'all means a ton.
Stay Strong and get the help...Ive been fighting aniexty and depression for a few years now and I went to my first session two days ago and it feels great just know I am goning to be getting the help I need...I can only imagine How good its gonna feel when u get the help too. Those are people/Friends are probably jealous of the new lifestyle you are chosing...You are on a good path and you will see major rewards....So my brother drive on and push on even if its just for one more lb of weight to push or 1 more lb of weight lost, but you are goning to show them how great you are...I'm rooting for you brother....
Congrats on getting help homie. That's a terrible combo you're battling with - my prayers are with you.
Love the "show them how great you are" comment. Real talk, that shit made me smile.
Apprehensive about today's workout. I hate coupling abs with anything. Despise working my core. It's sickening really, the dread building up to putting the work in. I wish there was some immediate gratification involved, but this nasty layer of post-pregnancy-like fat doesnt let me see a damn bit of change.*
I am looking forward to the swelling involved in these high volume deads I've been rocking with lately. I leave the gym feeling invigorated, ego boosted to the roof, system ready to shut down and nap. Not today though... It's Round 3 of yard work - this time it's the sides and back... The parts that never get sun and breed acidic soil meant to grow championship moss. The slow, uphill charge, lead by an ancient tilling rake, begins after my post workout meal. Still undecided on what that will be. Last night I fucked around and ate a glutton's amount of Chinese food, and the scale waved it's shitty little finger at me this morning in disgust. Gotta make the 230's my bitch this week.*
Deadlifts: 8 x Sets 135,145,155,165,175,185,195,205 (10's until the last set=7)
Assisted weight pull ups: 8 Sets x 84,108,120, (10,10,10,10,8,8,8,6)
Abs:
Rope crunches: 3 Sets x 100
Ab crunch bench: 3 Sets x 15
Hanging knee raises: 3 Sets x 10
Went heavier today - much heavier than last week. How that apprehension escaped is beyond me, but I'm super pleased it did.*
Used the hook grip on the deads for the first time ever...went with it all the way until I pulled 175. Then went with double-over til 195, then alternate grip for the rest. Shocking how well that grip progression worked!
Even went for more reps on the pull-ups. Forgot to try a real pull up though... Was too caught up in the moment.
Went to the abs, which were already tight from flexing amidst all the pulling, and felt great.*
Now it's time to keep this heart rate going for another 30 minutes and it's off to scoop the kiddies and eat.*
Their nap time equals my yard time. Growth all day long.
Flood And Destroy, Day 1
[Chest/Triceps/Shoulders]
*All sets supersetted - compound movements followed immediately by the isolation one*
Chest/Triceps:
1.Barbell Flat Bench - 185 x 5
* *Dumbbell Flyes - 15 x 30
2.Barbell flat bench - 185 x 5
* *Skull crushers - 20 x 30
3.Barbell Flat bench - 185 x 5
* *Dumbbell flyes - 15 x 30
4.Barbell flat bench - 205 x 5
* *Skull crushers - 30 x 30
5.Barbell Flat bench - 205 x 5
* *Dumbbell flyes - 15 x 30
6.Barbell flat bench - 215 x 5
* *Skull crushers - 30 x 30
7.Barbell Flat bench - 225 x 5
* *Dumbbell flyes - 15 x 30
8.Barbell flat bench - 245 x 5
* *Skull crushers - 30 x 30
Shoulders/Triceps:
1.Standing OHP - 95 x 5
* *Dumbbell Lateral raises - 15 x 30
2.Standing OHP - 115 x 5
* *Triceps Push downs - 100 x 30
3.Standing OHP - 125 x 5
* *Dumbbell Lateral raises - 10 x 30
4.Standing OHP - 125 x 5
* *Triceps Push downs - 100 x 30
5.Standing OHP - 125 x 5
* *Dumbbell Lateral raises - 10 x 30
6.Standing OHP - 125 x 5
* *Triceps Push downs - 115 x 30
7.Standing OHP - 125 x 5
* *Dumbbell Lateral raises - 10 x 30
8.Standing OHP - 125 x 5
* *Triceps Push downs - 115 x 30
20 minutes light bike cardio followed.
Everything is pumped right now. Extremely.*
Chest felt like I was flexing when I wasn't.*
Triceps are fucking these shirt sleeves up!*
Shoulders are super tight.
Wanted to go heavier but decided to feel out this new routine. I can tell I'm gonna be going much heavier next week as that 245 went up good despite being at the back end of the chest session.
I tried starting with 225 but it didn't feel comfortable in my hands. No spotter today, so the safe route was the way to go. Gradually progressed from 185 and it felt great. The isolation movements were taxing as hell though - it's gonna be a bear trying to keep increasing there.
First time ever rocking with standing overhead presses and that very last set was too much! Barely got that final rep up. Had to cheat majorly to rack it. Hype on improving there. Had to go tiny weight on the lateral raises too. Never been that strong on those, and this program definitely exploited that weakness.
Less days in the gym will be tough, but the plan is to hit some AM cardio on off days to keep this fat burning in check. Took the dog for a walk this morning on empty stomach and came home to make ham/egg/cheese sandwiches from fresh eggs off one of our inspector's farms. Different, darker yolk, strange taste... Not acclimated to FRESH eggs. Like two days fresh! Got two dozen - they'll be gone by Tuesday easy.
Headed to the Virginia Museum of Fine Arts with the kids and my homie after some pizza in downtown Richmond, then home to water the lawn and do laundry. Weekends are never chill anymore!
Thinking of a Saturday, Monday, Wednesday split with Friday or Saturday being abs possibly.
What would y'all suggest as far as ab work while working Destroy And Flood??
I imagine I'm gonna be exhausted after every workout... *But don't want my core being neglected.
Any critique, input or thoughts would be greatly appreciated. I'm hype on the progress to come. Supersetting will aid fat loss and eating maintenance calories with AM cardio should allow some muscle growth with fat burn...*
Weighed in at 238.4 this morning, feeling great. Hit the snooze button on my phone but got tapped on the head by Wifey to get up. God bless her.
Cooked breakfast and all my meals for today, leisurely, and got to work on time with a swelled belly.
Decided that evenings I will do some Ab work too... Gotta get on it.
Sore as fuck today also. Wow. Hype on what's to come these next right weeks.